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Fitness health

Have A Desk Job? Take These Actions NOW To Save Your Health

Have A Desk Job? Take These Actions NOW To Save Your Health

Have A Desk Job? Take These Actions NOW To Save Your Health

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Here in the 21st century, our workforce has become almost entirely sedentary. The average American sits for thirteen hours per day, eight of which are spent at a desk in front of a computer. This much sitting is having such a disastrous consequence on our health, that Mayo Clinic Endocrinologist Dr. James Levine referred to sitting as the “new smoking.”

sitting

And indeed, it is. Studies have shown that obese people sit for two-and-a-half-hours more than those at a healthy weight. And it doesn’t stop there. Sitting for eight or more hours per day leads to increases in blood pressure and diabetes. For people that already have these conditions, the conditions become worse. Prolonged sitting has even been linked to certain forms of cancer.

So if you sit at a computer all day, here are eight changes that you can make right now to decrease your risk of poor health.

One: Set up your desk and chair correctly

Sitting hunched over a computer is bad for your back, and leads to a tight, painful neck and shoulders. So make sure that your chair is at the right height for you and items on your desk are positioned correctly. Raise your monitor so that it feels like you are actually looking up. This will prevent you from slumping in your chair, and helps with not feeling tired.

Two: Drink water

Being well-hydrated positively influences every organ in your body and keeps you feeling energized. Plus, you’ll have to get up and refill, so you can use that time to do some walking and stretching.

Three: Increase the size of your font

Go for at least a twelve-point font. Anything less will cause you to squint and lead to headaches.

Four: Move around more

If you work in a building with stairs, you should never take the elevator. Also, it is a very good idea to walk the stairs a few times during your breaks and lunch. If you do not have stairs where you work, go outside.

Five: Don’t forget to breathe!

RELATED ARTICLE: Like To Sit With Your Legs Crossed? After Reading THIS, You Won’t Do It Again!

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At least several times per hour, breathe deeply and intentionally. Hold your breath in for five to ten seconds, then slowly release. You can also raise your arms over your head as you do this to increase lung expansion. This will help you stay relaxed and energized.

Six: Use an alarm

Set the alarm on your phone or computer to hour intervals, reminding you to go take a lap or two around the office. It is too easy to get caught up in your workflow and forget to move around.

Seven: Don’t forget to blink!

Staring at a computer screen for long periods of time has been shown to increase eye strain and cause you to blink less often. Consciously blinking your eyes every so often will keep them from becoming dry and tired.

Eight: Consider a stand-up desk

The health risks of prolonged sitting have been well-documented. Think about investing in a workstation where you stand rather than sit. Physiologically, our bodies were not designed for prolonged sitting to begin with. So being able to stand for most of the day will eliminate the dangers associated with eight or more hours or sitting.

Those are the main issues with sitting, as well as ways to ease, if not entirely eliminate them. Lots of sitting will shorten and atrophy the muscles of the lower body, so it is imperative that you find a way to at least minimize that from occurring. Practice these daily changes, and remember to use your alarm as a reminder. Eventually, these will become habits.

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Fitness

Bring Your ABS To A New Level By Doing THIS

Bring Your ABS To A New Level By Doing THIS

Bring Your ABS To A New Level By Doing THIS

Everyone knows it’s great to have great abs. Nobody seems to mind a strong, flat stomach! But more than that, there are so many benefits to having a strong group of core muscles. Core muscles make all another exercise easier because you have a center of stability. A strong core can reduce injury, and, of course, your mother will be proud of how much a strong core can improve your posture. There’s even recent research that suggests that good posture can actually help improve your mood. Seems pretty worthwhile.

 

But ab work can be such a drag. Ever tried this routine? Start with Planks. Then move to Side Planks. Then move to One-Legged Planks. Then Hold-And-Twist. Zero-Gravity Fingertip Planks. Spinning Drop Twist Super Plank. At what point do we need to throw out the exercise that needs a hundred iterations to engage the whole core? Enter a new contender: the Crab Twist.

The Crab Twist integrates the movement of a traditional Crunch and Bicycle Kick with the balance of a holding Plank. By fusing these two exercise types, we get a single exercise that really rocks those core muscles. The arms and legs get a little bonus support work too.

To do the Crab Twist, find a soft but grippy surface, such as a yoga mat. You don’t want to slip, but if you do, make sure your landing will be soft!

To start, get into a reverse tabletop position. The easiest way to do this is to sit on your mat with your legs out in front of you, about hip or shoulder-width apart (go with what feels more stable). Then put your arms behind you, and lift your butt off the mat. Make sure you keep your core engaged to take support weight off of your arms and legs.

RELATED ARTICLE: Engage Your Core Muscles The Right Way With THIS 10 Minute Abs Circuit Workout

Next, put your left hand behind your head and raise your right foot, doing a diagonal crunch where you bring your left elbow and right knee to meet in the middle. Feel that working your abs! Repeat this for 30 seconds at a steady pace, then switch sides.

It’s that simple. Your whole core has been worked. Add more reps if you feel like you need more work, but with any new exercise, don’t overdo it.

If you need to adjust the Crab Twist, you can lengthen the time of your sets, or hold the diagonal crunch position (elbow-to-knee) for a few seconds during reach rep. Or to make it easier for an introductory workout, eliminate the arm portion and simply bring your knees diagonally to the middle.

Enjoy those abs. Enjoy that posture. And enjoy the shot of confidence that comes from both.

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Fitness

Top 10 Exercises To Heat Your Regular Workout

Top 10 Exercises To Heat Your Regular Workout

Top 10 Exercises To Heat Your Regular Workout 

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Not getting the results you want on the treadmill or elliptical? It may be time to incorporate these ten high-intensity interval training (HIIT) moves to give your workout the boost it needs. These exercises will push your body and burn fat in less time.

Top 10 Exercises To Heat

1. Hand-Release Push-ups

Hand-Release Push-ups

Get in the standard push-up position (drop your knees if you need to modify), then lower your body down to the floor. For just a second, take your hands off the ground. Exhale your breath while pushing your body all the way back up.

2. Plyo Push-Ups

Plyo Push-Ups

Again, get in the push-up position, then lower down to the floor. Push hard off the floor, taking your hands off the ground for a moment before going back down toward the ground.

3. Russian Twist

Russian Twist

Take a seat on the floor. Be sure that your heels are touching the ground, or challenge yourself by keeping them lifted. Keep your hands to your chest, twisting from side to side.

4. Single-Leg Burpees

Single-Leg Burpees

Get into the squatting position, placing your hands on the floor in front of your feet. With one foot on the floor, jump your feet back while lowering your body. Bring your feet back to your hands, then jump in the air with the same foot that was left on the ground. Repeat this exercise for 30 seconds on each side.

RELATED ARTICLE: Try Out The Zero-Gear Workout And Feel Attractive At Any Clothes

5. Supermans with Lateral Raises

Supermans with Lateral Raises

Lay flat on your stomach, then lift your arms and legs off the ground. Be sure that your arms are lifted straight in front of you. Squeeze your glutes to keep your legs up in the air. Pull your elbows back to starting position and repeat the process.

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6. Lateral Lunges with Hops

Lateral Lunges with Hops

To perform a lateral lunge, you will need to step your left leg out to the side. Keep your right leg straight, then bring the left leg to a 90-degree angle. Hop on your right leg. Repeat the process on each side.

7. Tuck-Ups

Tuck-Ups

Laying down on your back, bringing your arms straight over your head. While lifting your back off the ground, crunch your legs to your chest. Grab your legs, then return to starting position.

8. Mountain Climbers

Mountain Climbers

Begin in the high plank position. Be sure that your shoulders are aligned over your wrists. Bring each knee to your chest, switching off as if you are running.

9. Plank Jacks

Plank Jacks

Get in the low plank position, keeping your feet hip-width apart. Hop your feet off to each side, then return them to starting position. Be sure to tighten your abs and keep your butt below the height of your shoulders.

10. Squat Thrust

SquatThrust

Start in the standing position, then drop your hands to the floor while kicking your legs back. This puts you in the plank position. Hop back to the standing position and repeat.

By incorporating these full-body HIIT exercises to your workout routine, you can achieve the results you crave faster than you would with the average exercise machine. Some of these moves require some practice, but keep pushing yourself to become a better you!

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Fitness

Burn Your Cellulite Fast With This Cellulite Removal Workout

Burn Your Cellulite Fast With This Cellulite Removal Workout

Burn Your Cellulite Fast With This Cellulite Removal Workout

To get your thighs, butt and legs in the best possible shape, you need to get the blood circulating. Firm up, keep moving and burn the cellulite! Just a 10 minute daily routine to deliver smoother results that look great!

Burn Your Cellulite Fast With This Cellulite Removal Workout

When your body is fit and toned, cellulite has no where to hide but slowly burn away. You will develop the form of these exercises quickly and effectively. Remember to keep your body moving, because a great blood flow ensures the removal of toxins and strengthens skin cells.

RELATED ARTCLE: One Simple Technique to Get Rid of Cellulite FAST

Get ready for 4 Rounds of 10 Amazing Exercises that feature Strength + Cardio for the Ultimate Cellulite Burn:

1. Chair Pose/Side 1
2. Side Squats
3. Lateral Kick
4. Chair Pose/Side 2
5. Curtsy Lunges
6. Plie Jumps
7. Hydrants/Side 1
8. Hydrants Extension
9. Rainbow
10.Hydrants/Side 2

You will build up a sweat. You will fee the burn. This is a work-out that really develops toned thighs, butt and legs.

If you need to take a break, do so. Sip water. Take a moment to catch your wind.

Don’t forget to breathe during these 10 exercises, and if you feel the pain, you know it’s working, ladies.

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Fitness

The Absolute Best Quick Calorie Burning Workout

The Absolute Best Quick Calorie Burning Workout

The Absolute Best Quick Calorie Burning Workout

Try this great cardio routine to shed pounds while getting a full body workout. The instructor demonstrates as she leads you through a series of exercises to target common problem areas. Care is taken to provide you with tips for proper alignment and injury prevention. No equipment is necessary, but be prepared to sweat.

The Absolute Best Quick Calorie Burning Workout

Don’t be discouraged if initially you can’t keep up. Just keep practicing regularly and you’ll most likely surprise yourself very soon. Once you gain strength and stamina, why not considering doing two or more sets?

RELATED ARTICLE: Just 2 Tbsp. Of THIS Mixture To Your Morning Coffee Will Burn A TON Of Calories

This short workout series is an ideal way to fit a comprehensive exercise routine into a very busy day. Whether opting for mornings, mid-day or evenings, you’ll spend less than ten minutes a day to attain a healthier, fitter body.

Remember that small, consistent routines often yield better results than boot camps and other strenuous challenges because the time requirement is realistic, and you can easily follow through and achieve your goals.

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Fitness

4 Magic Moves For Strong And VERY Attractive Glutes

4 Magic Moves For Strong And VERY Attractive Glutes

4 Magic Moves For Strong And VERY Attractive Glutes

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Your glutes are in a critical area of your body that connects your back to your legs. Having strong muscles in this area promotes stamina and stability, so it’s essential to properly work out these muscles. With that in mind, here are four great moves that can do just that. It’s important that you perform them the correct way so that they’re as effective, comfortable, and safe as possible.

 

Follow these instructions to do the four moves properly.

1. Glute lift with ball

 

This first exercise work outs the muscles in your glutes and hamstrings. To do it, first stand diagonal to a sturdy chair that has a high back. Place your forearm on the chair, and lift your outside leg. You can place a ball behind your knee, although that’s not mandatory. Place your outside hand on your supporting thigh. Then lift up your leg in a short motion, and place it back down.

2. The Elvis move

 

You’ll look a little like the famed Elvis when you do this move, which works out the muscles in your glutes, quads, and hamstrings. First stand facing a chair with your knees bent slightly. Then open and close your knees. To make this move more rigorous, move your body down then up.

RELATED ARTICLE: The Main Reason Your Butt Workouts Aren’t Working & What To Do About It

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3. Side knee to chest

 

This simple move works out your glutes. Start off by kneeling on your side with your top leg stretched out, and touch the floor. At the same time place your supported hand directly under your shoulder, and have your top hand resting behind your head. Lift your leg to hip height, and bend your knee toward your chest. Bring your elbow to meet that. Extend your leg back out, and lower it. Repeat this move again.

4. Leaning knee lift

 

The fourth move tones your glutes. First, sit in a Z position, with one leg bent in front of you and one leg bent in back of you. Place a ball or folded towel under your ankle. Place your hands in front of your body, and bend your body forward from your hips. Then lift your knee up, then down while gently pressing your ankle into the towel or ball.

These exercises are really powerful at toning your glutes and making the entire surrounding area of your body work better and be stronger. If you’re just getting started, go slowly to avoid overexertion.

As is the case with every exercise program, get your health practitioner’s approval before beginning these exercises. And then, ready, set – and go get fit and healthy! You’re going to love how these exercises make you look and feel.

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Try Out The Zero-Gear Workout And Feel Attractive At Any Clothes

Try Out The Zero-Gear Workout And Feel Attractive At Any Clothes

Try Out The Zero-Gear Workout And Feel Attractive At Any Clothes

If you want to lose weight and keep it off, you know that exercise should be an essential part of your routine. But more and more research is showing that working out can boost other aspects of your health as well. In fact, a new study in the journal Circulation found that exercise, even without weight loss, may lower death risk. This is why you should definitely try out one of the hottest fitness trends of 2016 – The Zero-Gear Workout!

Crossover-leg Push-up

The Zero-Gear Workout

While in plank position, move right leg under the left and lower chest to the floor while bending elbows. Complete ten reps each side.

Side-plank Leg Lift

Zero-Gear Workout

Start in a side-plank and raise top leg then lower slowly. Complete 15 reps each side.

Dip Kick

Gear Workout

Sit with knees bent and hands flat on the ground behind you. Straighten arms until posterior is off of the floor, then kick right leg and lift left hand. Complete ten reps each side.

Corkscrew Kick-through

5

Begin on hands and knees. Lift knees, keeping your weight on your toes and hands. Keep right hand on the floor. Twist hips, lift left hand, and lift right leg. Complete 10 reps each side.

RELATED ARTICLE: Why Is Tabata Training More Effective Than Other Fitness Programs?

Push-pull Superman

6

Lie stomach down, then raise chest, arms, and calves off of the floor. Raise arms in front, then pull back by bending elbows toward your hips. Complete ten reps.

Low rocking lunge

last

Begin with a squat then step forward with right foot into a lunge. Complete twelve reps each side.

Remember to do these moves slowly. Jerky motions lead to injury.

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Fitness

Give Your Abs Some Extra Love With This Easy Workout Routine

Give Your Abs Some Extra Love With This Easy Workout Routine

Give Your Abs Some Extra Love With This Easy Workout Routine

Who doesn’t want to tone their abs and sculpt their core? If you are looking to slim your waistline and work your lower abs, this Love Your Abs workout video is perfect for you.

 

The video features seven core moves that were specifically selected to whittle away your middle in the most efficient way possible. The moves are explained in detail and there are plenty of examples for you to follow right along. You might not exactly love sweating through these gut-busters, but you are sure to fall in love with the results of a tighter tummy and more defined abs if you follow along with these moves.

RELATED ARTICLE: See How A Stomach Vacuum Workout Fighting Belly Fat And Helps To Build Flat Abs

Give your abs some extra love after Valentine’s day with this easy to follow ab workout routine video from Karena and Katrina from Tone It Up for the Love Your Body fitness series. It is sure to leave your core feeling worked and you glad that you gave your waistline some serious attention. Repeat the video as many times as necessary for you to get the intense ab workout so you don’t have to feel guilty about enjoying those extra chocolates from your sweetie over Valentine’s Day.

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Fitness

6 Ways To Use A Stairway To Stay Fit At Any Sports Level!

6 Ways To Use A Stairway To Stay Fit At Any Sports Level!

6 Ways To Use A Stairway To Stay Fit At Any Sports Level!

Very few people look at a staircase and see the perfect exercise equipment. Nevertheless, integrating your stairs into your exercise regiment will help you transcend your fitness expectations. Whether you’re a beginner walking your way to fitness, stepping up to the intermediate level or sprinting to the advanced level, you will find a stair exercise that will result in a fitter, trimmer you. Besides, why not use the stairs to lose weight when you have to climb them after your workout anyway to shower? It makes more sense to make the stairs work for you rather than against you.

 

Beginner’s Level

Walk to Fitness

You probably view stairs as more of an irritating obstacle than exercise equipment, but they will help you walk to fitness. Begin warming up by climbing up and down the steps at a slow pace for approximately two minutes. Then, increase your speed to get your blood flowing, your muscles working and your heart pumping. Don’t push yourself too hard or all you may achieve is an injury. Doing this aerobic exercise for about 30 minutes helps you burn fat and stay fit.

Side Step Fat

Another exercise you can perform on stairs is Side Step Ups. Begin by standing at the base of the stairs, turn left or right and place your feet close together. Next, climb up 15 steps sideways, turn in the opposite direction and climb up another 15 steps sideways, repeating three times for each side. Doing side step exercises burns fat while improving your strength, balance and flexibility according to AZCentral.com. It would seem those dreaded stairs serve a higher purpose after all.

Intermediate Level

Step Up Your Work Out

You’ve walked up and down your stairs so much you swear you know every creak and groan, even your own. It’s time to step up your workout, but don’t forget to warm up first. Then, try jogging up the stairs and slowly walking back down. Do this as many times as you can without pain for three minutes, take a 90-second breather and repeat. Jogging up the stairs works your buttocks, calves and hamstrings along with burning fat faster according to Fitnessbin.com.

RELATED ARTICLE: Stay-In-Shape 15-Minute Abs, Butt & Thighs Workout With No Equipment Needed!

Lunge Away the Fat

A little variety in your exercise regimen helps you meet your goals and lunges provide plenty of variety. You can either perform stair lunges or stable stair lunges depending on your preference. For stair lunges, begin by climbing up every other stair until you reach the top. Walk back down the stairs and repeat the exercise twice more. Lunges, no matter the variation, work the muscles in your thighs, calves, hips, back and buttocks, helping you strengthen and tone your body.

Advanced Level

Sprint to the Top

There is no doubt you can hear your mother yelling at you to walk up the stairs when you contemplate this exercise. Of course, stair sprinting definitely isn’t for beginners, intermediate level individuals or anyone who suffers from knee pain. According to UCR.edu, you perform this exercise by running up the stairs as fast as safely possible and slowly walk back downstairs. Do this five times and you will tone and strengthen your body while decreasing your body fat percentage.

Crossing to the Next Level

Lunges can become as tedious as walking, especially when wallpaper designs become old friends. So why not change things up a little? To perform this exercise, climb the stairs two at a time, stretching over to the other side with each step. Perform the crossover lunge six times, switching your lead leg every flight. As with other lunges, you strengthen your lower body and back and watch the fat melt away.

Whether you’re at the beginner’s level, intermediate or advanced, your staircase is a step up to a healthier you. You don’t even have to invest in upgraded equipment as your increase your workout intensity, your stairs serving as all you need. You can walk up the stairs, lunge up them, run up them or even sidestep up them. Before you know it, you’ll bound up the stairs ready to go again.

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Fitness

Get Thin Thighs The Celebrity Way: Super 5 Minute Workout

Get Thin Thighs The Celebrity Way: Super 5 Minute Workout

Get Thin Thighs The Celebrity Way: Super 5 Minute Workout

If you want to strong, toned thighs, you have to move and stay active. Even celebrities with killer physiques get their burn on. We have a super 5-minute workout that will whittle down your thighs to thin and toned the fast way, plus no weights are required.

 

Fitness trainer Astrid McGuire knows her stuff, having worked with gorgeous stars like Julianne Hough, Stacey Keibler, and Jessica Alba. These thigh-busting movements are easy to pick up, and watching Astrid instruct you step-by-step is perfect.

Most women feel bad about their thighs and that much talked about thigh gap, but these exercises can change your life when you adapt to a routine. You can do them at home; five killer thigh exercises that have you keeping your core tight, then squatting, squeezing, lifting and stretching both your inner and outer thighs.

RELATED ARTICLE: Stay-In-Shape 15-Minute Abs, Butt & Thighs Workout With No Equipment Needed!

Astrid advises performing these while you’re doing other things, like brushing your teeth. You have the time to spare, and you can even do half the exercises in the morning and the rest of the evening. Be active. get your cardio in, and do these thigh-busters four times a week!

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Fitness

Engage Your Core Muscles The Right Way With THIS 10 Minute Abs Circuit Workout

Engage Your Core Muscles The Right Way With THIS 10 Minute Abs Circuit Workout

Engage Your Core Muscles The Right Way With THIS 10 Minute Abs Circuit Workout

When you think of exercise for the abdominal muscles, the first thing that comes to mind is often sit-ups or crunches, which involve lying on the ground with your knees up and raising your torso off the ground. While these exercises certainly strengthen your core, they often are not the best way to tone and flatten your tummy, since it is so easy to accidentally use your neck muscles and hip flexors instead of your abdominals, which can strain them while allowing your abs to rest.

 

RELATED ARTICLE: Follow This Ultimate AB Workout Plan To Finally Get Those Abs You’ve Always Dreamed Of

In this video, from the Jessica Smith YouTube channel leads us through her 10 Minute Abs Core Conditioning Circuit Workout, which- surprisingly enough- begins with a standing move. A standing march not only engages the abdominal muscles but the back muscles as well. Jessica focuses on balance, which engages the entire core. Jessica also shows us some great floor exercises that engage your tummy muscles without putting too much strain on other muscle groups. All this, and you’ll only need your own balance, body weight, and a mat for your comfort!

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Fitness

Girl’s Big BOOTY Home Workout From Fitness Model Michelle Jacot

Girl’s Big BOOTY Home Workout From Fitness Model Michelle Jacot

Girl’s Big BOOTY Home Workout From Fitness Model Michelle Jacot

Do you want to work out, but can’t make it to the gym? If you’re looking for a routine that fits your schedule, doesn’t require fancy equipment and can be done at home, then you’ve landed in the right place. This workout will have you slim and fine in no time and the best part about it is that it can be done in the comfort of your own home.

workout

With simple household items around your living room, you can work out and get the hot butt you want. A folding chair and sofa become the balances you need to do as many sets of dips as your heart desires.

RELATED ARTICLE: 7 Booty-Sculpting Moves For Your Perfect Behind

And to keep things, even more, simple, make use of your floor. Legs lifts, donkey kicks and squats are all butt building exercises you can do with nothing but a floor available to you.

There are several exercises you can do at home. Most of those exercises also can be done without fancy equipment. Don’t let not being able to get to a gym keep you from your goals. Building the butt you want can be easily done. You can reach your goal in the comfort of your living room.

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Fitness

Forget Push-Ups: 6 Dumbbell Exercises Zap Flabby Arms

Forget Push-Ups: 6 Dumbbell Exercises Zap Flabby Arms

Forget Push-Ups: 6 Dumbbell Exercises Zap Flabby Arms

Ladies, our arms need extra exercise to keep them toned and buff, and we need to work at it to see results. Get rid of the dingle-dangle now! These six exercises will quickly and effectively tone your biceps and triceps. Amber Nimedez for LiveStrong.com shows you exactly how to target the flab.

 

Push-ups are boring after multiple sets. Tone flabby arms with resistance training and 3 lbs. dumbbells for each hand. The triceps play a major role in how our arms appear, because this muscle comprises 2/3 of the arm. If triceps are underdeveloped, these muscles look wobbly and soft, but when firm and lean, allow the entire arm to look that way.

RELATED ARTICLE: The Ultimate Workout For Toned Arms

Amber’s six exercises ultimately tone flabby arms and are excellent and simple for any woman to master. Do three sets of 10:

1. Arm Circles
2. Lateral Lifts
3. Bicep Curls
4. Military Press
5. Overhead Tricep Extension
6. Pulse Up

No one’s born with perfect arms, and if you desire that toned look, then small dumbbells can get you there. Celebrities, models and First Lady Michelle Obama all work the arm muscles. You can, too!

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Fitness

Wanna Boost Your Glutes?- Switch Your Squats For THIS

Wanna Boost Your Glutes?- Switch Your Squats For THIS

Wanna Boost Your Glutes?- Switch Your Squats For THIS

Ladies, we’ve always been told that the squat is the absolute best exercise to practice if we want firmer legs and a rounder butt. Everywhere we turn, we keep seeing how squats are the end-all be-all to working out. The squat comes in many forms: front squat, back squat and overhead squat (depending on how you hold the weight bar); one-legged squat; split squat. Each one of these targets your glutes in a different way, but at what cost? Squatting, especially when you choose to add weight, can injure your knees and cause lasting pain. Try opting for a new power move, one that won’t hurt you and can even benefit your body as much as the revered squat.

squates vs deadlift

Squat vs. Deadlift
To be clear, both of these moves can benefit you and your exercise routine. But, there is definitely something to be said of the lesser noticed deadlift. First, you need to know how to properly execute a deadlift.

  • Stand with your mid-foot beneath the bar; hip-width stance; toes face out 15 degrees
  • Grab the bar with your hands shoulder-width apart, hanging just outside of legs
  • Bend your knees until your shins touch the bar
  • Lift your chest (don’t drop your hips or squeeze your shoulder-blades)
  • Pull the bar up; keep it against your legs.

Now that you know how to do a deadlift, let me tell you why you should: According to David Robson, owner, and trainer at Elite Physique Training Studio, deadlifts work more muscles simultaneously than even the squat does. Both exercises work your core, and the muscles supporting your waist, backside, hips, and lower back, plus, as you add weight, they each work your upper body, but, overall, deadlifts are supposed to target more areas at once. In addition to that, deadlifts are right for you if you’re looking to shape your booty in particular. During a deadlift, you actually rely more on your glutes to carry the weight than your do your legs, meaning your butt gets a better workout.

RELATED ARTICLE: The Main Reason Your Butt Workouts Aren’t Working & What To Do About It

Perhaps the most notable difference between the squat and the deadlift is that they have different kinetic sequences, which means they fire muscle groups in different patterns. An article in Train Better Fitness discusses that in 2009, a study found that the squat is a synergistic movement that involves moving the hip, knee and ankle altogether, at the same time. The deadlift uses those same muscles but in a sequential pattern, one at a time. The article makes the comparison that walking forward and walking backward may use the same muscles, but in totally different ways. So while the exercises may stimulate the same muscles, they are not interchangeable.

In the end, any routine benefits from variety. Don’t stick to one move over and over again and expect to get the best results. Mix it up, and when considering the difference between the squat and the deadlift, consider the technique, the muscles you’re working, and how they make your body feel.

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Fitness

Calorie Blasting Cardio Training You Can Do At Home Without Equipment

Calorie Blasting Cardio Training You Can Do At Home Without Equipment

Calorie Blasting Cardio Training You Can Do At Home Without Equipment

Cardio, short for cardiovascular exercise, is a form of exercise that is designed to raise a person’s heart rate and increase the blood flow throughout the body. This is typically accomplished through repetitive movements of the arms and legs. Cardio is considered an aerobic exercise because it increases a person’s breathing rate so more oxygen can be sent to the muscles that need it.

RELATED ARTICLE: The Best Cardio Exercises for Bad Knees

Cardio is a great way to improve your heart health, increase your metabolism, burn fat, improve your stamina, help you relax, boost your immune system, and much more! As you can tell, getting enough cardio is an important part of maintaining a healthy lifestyle, but it is not always easy to make it to the gym. That is why Fitness Blender has created this thirty-two minute home cardio workout so you can follow along and get all of the health benefits you need without ever leaving your home. You don’t have to worry about the fitness center’s hours anymore. Instead, you can work out on your schedule. All you need is thirty-two minutes, and you will be on your way to a healthier you!

Image Source: Fitnessblende.com

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Fitness health

The Main Reason Your Butt Workouts Aren’t Working & What To Do About It

The Main Reason Your Butt Workouts Aren’t Working & What To Do About It

The Main Reason Your Butt Workouts Aren’t Working & What To Do About It

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Have you been noticing a difference in the way your glutes not only look, but feel? Your lower back hurts without explanation and you find yourself with knee and hip or gluteal pain on a regular basis. Where did this come from? Why or how does this happen?

Butt Work Out

You May Be Suffering From…

Glute amnesia is an actual illness that can happen to cause pain in the hips, knees, and lower back. Simply put, glute amnesia is when your gluteus forgets to work properly, leading to some serious health problems if not taken care of. Just like any muscle that isn’t used often enough, your glutes can start to weaken, in turn affecting other parts of your body; namely, your joints. Glute amnesia is a top cause for serious hip issues, yet few people realize that glute amnesia can become a serious problem.

Take A Look At Your Lifestyle

Do you work long hours at a desk without little time left for exercise? Do you walk to nearby places to run errands or do you always jump into the car, even if you just need to go a block away? One of the biggest causes of glute amnesia is a lack of mobility. While its pretty funny to think of glute amnesia in simple terms such as that your butt has forgotten how to work, in the end, it is no laughing matter.

Glute amnesia can be a result of poor posture and/or a combination of a pelvic tilt. The gluteus is a more important muscle than many people realize and when it stops working, other body parts follow. What many people should think about is that your glutes are more than just a body part that can look nice; it has a major function in your life and movement and should be cared for and exercised as such.

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Do I Have It? Should I Take a Test?

After reading this, you may wonder if you have glute amnesia. You may sit at your desk for hours upon end or stand on your feet in one place for your job. If you feel pain on your joints and lower back, it may be time to get a test to find out if you have glute amnesia. There are remedies and exercises that can help you overcome it, but it is important to find out before the problem gets worse.

RELATED ARTICLE: 7 Booty-Sculpting Moves For Your Perfect Behind

How To Beat Glute Amnesia

The problem of glute amnesia most likely began with an inactive lifestyle. One of the best ways in correcting glute amnesia is to get active, but more specifically, by activating the gluteus muscles.

Doing squats can greatly help glute amnesia as it specifically activates the area. Also tightening your glutes while performing other activities or exercises can go far in helping your glutes regain their strength. Another way to fix your glute problem is by making changes in your lifestyle. Get up and walk around several times throughout the day if you have a desk job. Include an exercise routine in your daily life and make sure it includes a lot of gluteus movement.

In Conclusion

Glute amnesia may sound laughable, but if ignored can lead to problems with the hips and joints which are no fun to deal with. To make sure that you and your gluteus remain healthy, activate your lifestyle and exercise your glutes. Not only will your glutes start working properly again, which is important for other parts of your body, but you will also be getting your butt in shape. A fit butt and a healthy body will thank you.

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Fitness

7 Booty-Sculpting Moves For Your Perfect Behind

7 Booty-Sculpting Moves For Your Perfect Behind

7 Booty-Sculpting Moves For Your Perfect Behind

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Kettlebells are a great investment for any home gym and are used by beginners and professional bodybuilders alike. The single-leg deadlift with a kettle bell trains the gluteal muscles along with the hamstrings and core. As with all the other exercises on this list, it is crucial that the lower back is not bent. A curved lower back almost always leads to injury.

single-leg deadlift

Resistance bands are another crucial weapon in the fight for a better butt. They cost very little, and can provide a helpful middle step between unweighted and weighted exercises. Some exercises, like the banded booty kick, require resistance bands. This exercise, performed by extending one leg straight out while keeping the other knee and both elbows on the ground, focuses almost entirely on the glutes – it doesn’t take too many repetitions to feel the burn.

Banded-Booty-Kicks

The inner thighs are another area that many people would like to improve, and luckily, most of these exercises work the hip adductors. The crossover lunge gives these muscles a particularly intense workout. This exercise is done by extending the arms out in front, stepping diagonally, and bending the knees. It can be done with or without a weight, but beginners might want to try the unweighted version first. The day after you perform the crossover lunge, you might feel sore in muscle groups you didn’t know you had.

Crossover-Lunge

Many novices focus on the glamorous muscle groups like the arms and chest and neglect the muscles of the back. This is a mistake. The back muscles are the largest muscles in the upper body, and a strong back contributes to improved balance, stability, and functional strength. The tipping row sculpts and strengthens the back and butt muscles and makes the chores of everyday life much less taxing.

To execute this exercise, stand on one leg and face down with arms extended towards the ground, then, with palms facing inward, pull the arms straight up towards the ceiling. Depending on the weight used, this exercise can also tone the biceps. Everyone loves toned biceps.

Tipping-Row

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Step-ups are the exercise for those who are serious about getting a toned butt. Almost everyone is familiar with this exercise – simply step onto a raised platform with one leg and then step down – and it is a wonderful addition to any regimen. Step-ups will make you sweat and are a great way to strengthen the most important muscle in the body – the heart.

Step-Ups

The downward-facing dog is a familiar exercise to anyone who enjoys yoga, and the dirty dog is a fun variation of that pose. Like the crossover lunge, it will work muscles you didn’t know you had. Start out on all fours, lift one leg until it’s parallel to the floor, and kick the leg out to the side. Be careful not to do too many reps the first time you try this one. It can make getting out of bed the next morning a tricky proposition.

Dirty-Dog

The elbow-plank donkey kick and the standing booty kick are two variations on the same theme, and both exercises are simple and a great way to round out your exercise routine and your bottom. Keep the abdominal muscles tight and lift one leg from either a standing or a prone position.

Elbow-Plank-Donkey-Kick

Skip the squats, and do these booty-sculpting moves for your perfect behind!
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Fitness

The 6 Most Helpful Exercises For Your Healthy Spine

The 6 Most Helpful Exercises For Your Healthy Spine

The 6 Most Helpful Exercises For Your Healthy Spine 

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In the human body, the spine supports the entire upper body’s weight. The spinal column includes 26 bones of different sizes and structures. A healthy spine not only plays an important role in an adult body, but it also helps in proper movement by allowing the adequate flexibility while walking. The spine also protects the soft and sensitive spinal cord. Prolonged sedentary positions can affect the condition of a healthy spine and may result in back pain and other spine issues.

spine

The strength of the spine depends on the strength of the abdominal muscles and back muscles. Exercises that involve the glute muscles and abdominal muscles strengthen the spine eventually. Here are six best and easy exercises that you can perform at home to get rid of back pain and to have a healthy spine.

Exercise-1: Upright Leg Stretch

Upright Leg Stretch

Start this exercise by lying on your back. Now bend your left leg at your knee and stretch the right leg into the air. Grasp the folded leg with both the hands behind your knee and calf area. Pull the leg gently towards your head. Repeat the same position by altering the legs each time. Try holding this stretch each time for at least 20 seconds and repeat it for 3-4 times for each leg.

Exercise-2: Knee Tuck and Pull

Knee Tuck and Pull

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Start this exercise in the lying position. While on your back, bend your legs at the knee but with the feet on the ground. Just like the upright stretch, grab your left leg at the knee and hold the position for a few seconds. Now repeat the same for the other leg. Switch legs after each cycle are complete.

Exercise-3: Double Knee Tuck and Pull

Double Knee Tuck and Pull

In this exercise, you do the knee tuck and pull for both the legs each time. Start this exercise while on your back and your feet on the ground. Use both the hands grab both the legs below the knees and pull these gently towards your torso. Hold the position at least for 30 seconds before starting the next cycle. Repeat this exercise for 3-5 times.

RELATED ARTICLE: The Truth About Back Pain: 5 Critical Facts You Need To Know

Exercise-4: Cat and Cow Pose

Cat-Cow-Pose

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Start this exercise by kneeling on the floor in table-top position. Keep your back and head aligned to the floor. Now arch your back in an upward position slowly while keeping your ab muscles engaged and head relaxed. Hold this position for three seconds and then reverse it. In this step, you need to arch your back towards the floor by dropping your belly downwards. Reverse the position after each cycle. Also, stretch your butt upward in between the two cycles while keeping your head and chest lifted. Repeat this 4-5 times for each position.

Exercise-5: Spine Twist

This is a great exercise to strengthen your back muscles and to alleviate back pain. This exercise is done on your back too. Lie on the floor on your back with your legs stretched straight. Now keep your left arm stretched out to the side of your body and bend the left knee. Next, try to stretch towards your right side over your right leg with left leg bent and arm stretched. Repeat the same positions for the right leg and arm. To make the exercise more effective, use your right hand to pull the leg away from your body while performing the exercise and to increase the stretch. Repeat the cycle for 3-4 times on each side and hold this position for 15-20 seconds.

Exercise-6: Upright Back Stretch

Upright Back Stretch

This stretch helps to soothe the back pain and gives a good lower back stretch. Start by getting into the kneeling position but with one knee off the ground and one on the ground. Keep your quadriceps parallel to the floor and one knee above your ankle at a 90-degree angle. Lean forward while keeping your upper body tall. Hold the stretch for 20-30 seconds and repeat the exercise 3-4 times on each leg before switching the position to the other side.

Unfortunately, a majority of people suffer from spinal pain at some point in their life. Sedentary lifestyle, obesity, bad posture and prolonged sitting causes back pain in many individuals. People who opt for a lifestyle change to improve their back condition should consider including few of these mentioned exercises to maintain their back. By doing these exercises regularly, you can keep your spine healthy and strong.

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